3 Rds
7 Burpee Goblet Squats (light)
30 sec Active Bar Hang
200m Run
7 Min AMRAP
8 Front Rack Lunge 115/75
10 Wall Ball 20/14
-2 Min rest-
7 Min AMRAP
8 Back Squat 115/75
10 Toes 2 Bar
15 cal Bike or 300m Run
-Then-
2 rounds:
10 Walking Lunges
10 Jumping Jacks
10 Pushups
-Then-
30 sec Spiderman Lunge Right
30 sec Spiderman Lunge Left
30 sec Pike Stretch
30 sec Groin Stretch
5 Rounds for time of:
400m Run
10 Burpee Box Jumps, 24″
10 Sumo-Deadlift High-Pull. 95#
10 Thrusters, 95#
Rest 1 Minute
In honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011
To learn more about Wood click here
3 Rounds
45 Sec Bike/Row (Hard)
6 Ring Rows (2 Sec Pause at Top)
6 Spiderman w/ Rotation
6 DB Strict Press (light)
800m Run
10 Rds
5 Pullups
10 Push-ups
15 Air Squats
800m Run
*Weighted vest is RX
20lb- Men
14lb- Women
500m row
15 air squats
15 v ups
15 pushups
15 cross jacks
10 around the world (pvc)
10 pass throughs
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Run 400m or 500m Row
then
Vinaysa Flow x5
Inch worm x5
Dynamic pigion x5 e/s
Leg swings x5 e/s
Fire hydrant x5 e/s
Iron cross x5 e/s
Scorpion x5 e/s
45 sec Low Plank hold
4 Rds (80% pace)
200m Run
100m Farmers Carry 53/35
10 Wall Ball 20/14
10 Knees 2 Elbow
Murph Prep, mobility, core
3 Rounds
6 Half Kneeling KB Press
12 Hollow Rocks
6 Quadruped Thoracic Rotation
25 Reverse Crunch in Between Sets
4 Rounds
5 Renegade Rows
20 Ab Mat Sit Ups
10 DB Bent Over Row
200m Run/Row
400 M Run or 500 M Row
Then as a group complete:
Knee Hug + Lung + OH Reach + Twist x 3 each leg
Inchworm + push-up + spider man + rotation x 4
Frankenstein x 5 each leg
Deep Squat Stretch x 5
10 x PVC OH squat
14 Alternating Vups btw sets
24 Min E2MOM
1- 12/9 Calorie Bike + 15 Russian KB Swings 70/53
2- 12/9 Calorie Row + 10 Box Jump Overs 24/20
3- 40 Double Unders + 3 Wall Walks
4- 200m Run + 5 Devil Press 50/35
300m Run
Then
20 Jumping Jacks
Lunge w/ rotation x5 e/s
Side lunge x5 e/s
Spider-Man Lunge x30 sec e/s
Push up to side plank x10 e/s
20 air squats
5 Strict Pullups or 8 Ring Rows
5 Min Max Calorie Row
Into
30 Clean & Jerk 135/95
3 Rounds
30 Second Bike
10 Clamshells
10 Reverse Chest Fly
20 Second Side Star Plank
10 Side Plank w/ DB Raise
15 Min – AMRAP
10 Suitcase Deadlift (each side)
20 Russian Twists
5 Burpee Box Jumps
15 Calorie Row
350m Row or 400m run
Then
2 Rds
15 Jumping Jacks
15 walking lunges
15 Pushups
15 air squats
then
10 downward dog into plank
10 iron cross
10 scorpion
10 arm circles
14 Low Plank March btw sets
12 Min AMRAP
12 DB Snatch 50/35 (Alternating)
6 Burpee Over DB
30 Double Unders
